While the weather outside may be frightful in some parts of the globe, there is no excuse to put your exercise routine on the back burner until things heat up again. I am admittedly fortunate living in the Phoenix area, where it is particularly perfect for outdoor exercise. But, as an east coast native, I am familiar with the blustery cold and effort it takes to get moving outside. Still, some find exercising in this type of weather particularly invigorating.
There are some winter wellness precautions that you should take when heading out the door as the thermometer drops.
According to the Mayo Clinic, “One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get chilled.”
They suggest dressing in layers of fabrics that will keep the sweat from sticking to your body. They also suggest making sure one of your layers is insulating to keep you warm.
The Mayo Clinic emphasizes protecting your extremities from the severe conditions, “When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite.” Their solution is to double-up on the gloves and wear thermal socks.
Of course, as the days get shorter, the mall hours get longer in preparation for holiday shopping extravaganzas. This is also another excuse many use not to exercise. It is important to keep your routine, so you can stay well and strong. In fact, with all the hustle and bustle of shopping, baking and entertaining, it's probably more important than ever to move your body and nurture your spirit.
Experts at Cabrini College agree and offer several suggestions for staying fit this season, “Before the crowds overtake the shopping malls, get there early and cruise the window displays, making sure to opt for the stairs instead of the elevators; you’ll get holiday inspiration while burning energy.”
They also underscore the importance of the Centers for Disease Control and Prevention’s findings for tips in making your purchases serve as resistance tools quoting the agency, “Carrying items weighing 25 pounds or more up a flight of stairs is considered vigorous activity.”
They suggest for you to think of your shopping as an active adventure and put some gusto in your movements to burn extra calories. “While searching for that perfect gift, remember that every time you squat, bend, stride, reach and lift, you’re working your way toward lost pounds and toned muscles.”
Sources:
“Exercise and cold weather: Tips to stay safe outdoors- MayoClinic.com.” The Mayo Clinic. Web 29 Nov. 2011.
http://www.mayoclinic.com/health/fitness/HQ01681
“Health and Wellness This Week in Wellness - Staying Fit While Christmas Shopping – Cabrini.Edu.” Cabrini College. Web 29 Nov. 2011.
http://www.cabrini.edu/Student-Life/Health-and-Wellness/This-Week-in-Wellness/Staying-Fit-While-Christmas-Shopping
“General Physical Activities Defined by Level of Intensity – CDC.Gov.” Centers for Disease Control and Prevention. Web 29 Nov. 2011.
http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed November 29, 2011
by Michele Blacksberg RN
Edited by Jody Smith